Trying to keep up with you

Sounds like a good running day. If you aren't training specifically for anything right now, I wouldn't worry about today messing you up...revel in the great performance and adjust the rest of your week accordingly.

Keep up the strong running.

Thanks for the advice. I'm tentively planning on doing the PF Chang Rock n Roll Marathon in Phoenix on Jan 13th. I've been trying to gear everything to a successful weekly long run.

It's pretty cool to see that your first marathon was in 2005 and you've already won a marathon and clocked some excellent times. Given your "gift" a 2:30 should be easily attained.

I've been following your training just to get an idea where I need to be before hitting a sub 3:00.

Thanks for your comments.

Thanks for the kind words.

I am also considering PF Chang's (we have friends who live in Fountain Hills whom we could visit as well).

Let's keep in touch...any lessons learned that I have are yours! Particular lessons that I learned and applied since my first marathon include:

Overall, I am really happy with my first marathon result. Lessons I learned from this race include:

1) Hydrate at ever stop to help avoid cramps (I did this pretty well but maybe take more next time).

2) More carbs during the race (I did the fruit snacks after about the half way point, but more intake like GU might have prolonged the onset of my fatigue).

3) Start out a little slower. I was on par for what I thought I could do, but need to start out about 15-25 seconds slower per mile to have a better second half. I was expecting a 5-10 minute slower second half split, but not a 17 minute slide. This one is now more of an "ease into the first half" and then shoot for the goal pace in an educated fashion.

4) Find another racer at about your same pace and work together for the first 13-18 miles to improve results for both.

The biggest training improvement for me...increased mileage! And in those miles, (and this is no surprise) plan in hills, speedwork/tempo runs, long endurance runs. For Boston, I used the Runner's World 12 week "program" that focuses on getting your speed down FIRST, then working your endurance runs into the primary focus to build and fine tune this capability heading into the race. It actually only "prescribed" two workouts per week and then let you build in your miles at your schedule.

Good luck in your training!

Jeff,

If you could summarize, how was your Marathon performance in 2005 vs. now and what was your avg. mileage in 2005 vs. now?

Here it is at a high level:

2005: ~1500 miles, 2 marathons (2:59, 2:54)

2006: 2200 miles, 3 marathons (2:49, 2:50, 2:46)

2007 (to date): 2300 miles, 3 marathons (2:41, 2:44, 2:32).

Major difference: This summer (July - Sept) averaged > 70 miles per week with a mix of easy, MP, steady state, LOTS of hills (up and down), some tempo and numberous long runs (longest beside races was 19 miles). More focused at races on hitting goal paces for differing distances (5K, 10K, HM and full). Right now I am "optimized" for the longer stuff as my 5K/10K is not quite a fast as I would like.

PF Chang's is a great race. I've run it twice and am doing it again in January, although I have a feeling I'll be far, far behind both of you! I'd like to qualify for Boston within the next year, though.